Is Subway’s tuna chopped salad healthy?
Subway’s Tuna Chopped Salad: A Health-Conscious Option When it comes to a quick, easy, and relatively healthy lunch, Subway’s Tuna Chopped Salad is a popular choice. Rich in protein from the tuna, this salad also features a medley of vegetables, including lettuce, onions, and tomatoes, which contribute to its fiber and antioxidant content. However, it’s essential to be mindful of the salad’s nutritional profile, as it also contains mayonnaise and high-sodium dressing, which can increase the calorie and salt content. A 6-inch Tuna Chopped Salad from Subway typically contains around 290 calories, 30 grams of fat (13 grams of which are saturated), and 450 milligrams of sodium. To make the most of this healthy option, consider customizing your salad by asking for lighter dressing or holding the mayonnaise altogether, and pairing it with a serving of fruits or a side salad to balance out your meal.
How many calories are in Subway’s tuna chopped salad without dressing?
If you’re looking for a healthy and low-calorie option at Subway, the Tuna Chopped Salad without dressing is a great choice. Tuna Chopped Salad typically consists of canned tuna mixed with chopped lettuce, onions, and other vegetables, making it a nutrient-rich and filling option. The salad from Subway contains around 150-160 calories in a single serving, with approximately 25-30 grams of protein. To put this in perspective, the recommended daily intake of protein varies from 0.8 grams per kilogram of body weight for sedentary individuals to 1.2-1.6 grams per kilogram of body weight for athletes. Keep in mind that these values can vary slightly depending on the location and specific ingredients used by your local Subway, so it’s always a good idea to confirm with the store for the most accurate nutrition information.
Can I make Subway’s tuna chopped salad at home?
Subway’s Tuna Chopped Salad Recipe at Home: Yes, you can easily recreate the popular Tuna Chopped Salad served at Subway from the comfort of your own kitchen. The salad’s unique flavor profile is a combination of flaked tuna, crisp vegetables, and a tangy blend of sauce, which can be easily duplicated at home. To start, begin by draining and flaking a can of tuna in water, then mix it with diced onions, carrots, and celery to mimic the crunchy texture of the Subway version. Next, prepare a homemade version of Subway’s signature Sweet Onion Sauce by blending mayonnaise, chopped onions, Dijon mustard, and a pinch of salt and pepper. Combine the tuna mixture with the sauce, chopped lettuce, diced tomatoes, and sliced red onion, and you’ll have a remarkably similar salad to Subway’s Tuna Chopped Salad. Feel free to customize the recipe to suit your taste preferences and adjust the amount of sauce to your liking for a delightful at-home experience.
How can I reduce the calorie count of Subway’s tuna chopped salad?
If you’re passionate about healthy dining like Subway enthusiasts, reducing the calorie count of their popular Tuna Chopped Salad can make it an even more guilt-free option. A serving of Subway’s Tuna Chopped Salad typically contains around 440 calories, mainly contributed by mayonnaise, tuna, cheese, and numerous salads toppings like egg, relish, and parsley. To reduce the calorie count, one efficient trick is to ask for a lighter portion of mayonnaise, or opt for a lower-calorie dressing alternative, such as a vinaigrette-based option. Additionally, ask for it without the melted cheese or by reducing the quantity of cheese used. For an even more significant impact, you can choose lower-calorie protein sources like white meat chicken instead of white albacore tuna or simply choosing smaller portions for each component such as the chopped onions, pickles and hard-boiled egg throughout your salad giving you a satisfying taste that is lower in calories.
Is Subway’s tuna chopped salad gluten-free?
If you’re a gluten-free dieter reaching for a quick and convenient meal at Subway, it’s essential to verify the ingredients in their tuna chopped salad. According to Subway’s nutrition information, the tuna chopped salad without crusts and cheese does not contain any gluten-containing ingredients. The salad typically consists of albacore tuna mixed with mayonnaise, relish, and herbs, which are all naturally gluten-free. However, be aware that if you choose to custom-top your tuna chopped salad with gluten-containing ingredients like teriyaki sauce or soy sauce, it will no longer be suitable for a gluten-free diet. To ensure your meal remains gluten-free, it’s always best to inform your Subway sandwich artist about any dietary restrictions and preferences, and they’ll be happy to guide you through the customizing process.
Can I add additional toppings to Subway’s tuna chopped salad?
Personalizing your Subway experience has never been easier, especially when it comes to their versatile Tuna Chopped Salad. While Subway typically offers a fixed recipe for this popular salad, their customization policy allows customers to make modifications, including adding extra toppings. If you’re craving a unique twist on this classic dish, ask your Subway staff about their topping options. You can opt for crunchy ingredients like crispy bacon, diced peppers, or chopped celery to add texture and flavor. For a protein boost, consider adding additional tuna or swapping it with their grilled chicken or steak. Alternatively, you can choose from a range of vegetables, such as cherry tomatoes, cucumber, or even pickles, to enhance the flavor and nutrition of your salad. Keep in mind that while Subway may accommodate your topping requests, there may be some ingredients that are not part of their standard offering or may have additional charges.
Does Subway’s tuna chopped salad contain mercury?
Concerns about the mercury content in Subway’s Tuna Chopped Salad have been raised due to the restaurant’s use of tuna, which is a finned fish prone to high levels of mercury. However, it’s worth noting that Subway sources its tuna from various suppliers, including Skipjack tuna, which generally has lower levels of mercury than other species. While the amount of mercury in Subway’s Tuna Chopped Salad is not typically enough to pose a significant health risk to customers, it may still be a concern for those who consume it regularly or in large quantities. To minimize their exposure to mercury, health-conscious consumers can consider opting for sushi-grade tuna or other low-mercury alternatives when dining at Subway. Additionally, the restaurant chain itself has implemented measures to reduce the potential for high mercury levels, such as using suppliers that have been certified as having low mercury in their tuna products.
Can I get Subway’s tuna chopped salad without cheese?
If you’re craving Subway’s tuna chopped salad but need to avoid cheese, you’re in luck – Subway offers modifications to suit your dietary needs. To customize your tuna chopped salad without cheese, inform the Subway staff that you’d like to swap the standard cheese topping for no cheese when you place your order. Alternatively, you can request a lettuce wrap instead of the traditional flatbread, which already excludes cheese. Additionally, if you’re looking to optimize your tuna chopped salad, consider adding protein-rich elements like bacon, hard-boiled eggs, or avocado to satisfy your hunger.
Is Subway’s tuna chopped salad spicy?
For fans of bold flavors, Subway’s tuna chopped salad offers a unique twist that may challenge expectations. While it’s not as fiery hot as some of the other menu items, the Tuna Chopped Salad does contain red pepper flakes, giving it a moderate level of heat. However, the spiciness can vary depending on the specific Subway location and the amount of flakes added. If you’re seeking a spicy kick, it’s essential to clarify with your Subway team whether they’ve enhanced the dish with extra red pepper flakes. If not, you can also request for a customized approach by simply asking for a few extra dashes of red pepper flakes on top. By being open with your Subway team and willing to modify your order, you can experience the ideal spice level to suit your taste preferences.
Can I get Subway’s tuna chopped salad in a wrap?
If you’re a fan of Subway’s tuna chopped salad, but prefer the taste and portability of a wrap over a traditional footlong sub, you’re in luck – the option to convert your favorite salad into a wrap is available at Subway. By simply asking your Subway sandwich artist to switch the bed of lettuce for a soft flour or whole-wheat tortilla, you can enjoy your tuna chopped salad in a convenient and compact tuna wrap or “tuna salad wrap.” This hack also gives you the chance to add some crunch with additional toppings, such as crispy crispy bacon bits or chopped celery. However, keep in mind that menu items and customize options can vary by location and store, so make sure to confirm with your local Subway.
